WOD: Sunday, February 9th, 2020 (Burpee Day 7)
Warm-up: Group Dynamic
- 2 Minutes of Movement
- :20s of high knees, butt kicks, lateral hops
- Couch Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- (7/5) Calorie Row/Bike/Runner
- 3 Clean and Jerks (ascending weights)
- 5 KB Goblet Squats (16k/12k)
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Workout: AMRAP + For Time
AMRAP x 12 Minutes
- 200 Meter Run
- 16 Wall Balls (20/14)
- 4 Clean and Jerks (115/85)
-Rest 2 Minutes-
For Time:
- 400 Meter Run
- 40 Wall Balls (20/14)
- 20 Clean and Jerks (115/85)
*Two scores, one for AMRAP, one for “For Time”
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Cardio Option: AMRAP + For Time
AMRAP x 12 Minutes
- 200 Meter Run
- 16 Wall Balls (20/14)
- 16 American KB Swings (24k/16k)
-Rest 2 Minutes-
For Time:
- 400 Meter Run
- 40 Wall Balls (20/14)
- 40 American KB Swings (24k/16k)
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Core: 5 Rounds
- 15 V-Ups
- 30 Flutter Kicks
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